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WORKOUT KW51

MONTAG 19/12/2022


CROSSFIT


STRENGTH

15' E3MOM

5 heavy Deadlifts

WORKOUT


15' AMRAP

4-8-12-16-20...


Pull Ups

Push Press 20/15

Sit Ups

Front Squats 20/15

Burpee Box Jumps


DIENSTAG 20/12/2022


CROSSFIT


STRENGTH


Front Squat

7-7*-5-5*-3-3*

*Superset with: *AMRAP unbroken Wall Balls


WORKOUT


10 RFT


2 HSPUs (strict if possible)

*4 Snatches 25/17,5

6 Burpees

*change arm every RND!

Into RNDs of

1 HSPU (strict if possible)

*2 Snatches 25/17,5

3 Burpees

*alternating (1/1)


CF-INTERMEDIATE


STRENGTH


Front Squat

7-7*-5-5*-3-3*

*Superset with: *AMRAP unbroken Wall Balls


WORKOUT

8 RFT...


2 HSPUs (strict if possible)

*4 Snatches

6 Burpees

*change arm every RND!


Into 3 RNDs of

1 HSPU (strict if possible)

*2 Snatches

3 Burpees

*alternating (1/1)


MITTWOCH 21/12/2022


CROSSFIT


STRENGTH

15' E3MOM

6 heavy Push Press

*Superset with: 30-60'' Handstand Hold

WORKOUT


12' to get as far as possible

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Air Squats

Devil Press 15/10

*E2MOM: 5 T2B


DONNERSTAG 22/12/2022

CROSSFIT

STRENGTH

Back Squat

10-8-6-4-2

*Superset with: 10-12 DB-RDL´s

WORKOUT


For time...


21-15-9-3


Burpee Box Jumps

Pull Ups

*E2MOM: 7 Wall Balls 10/6


CF-INTERMEDIATE


STRENGTH


Back Squat

10-8-6-4-2

*Superset with: 10-12 DB-RDL´s

WORKOUT


For time...


15-9-6-3

Burpee Box Jumps

Pull Ups

*E2MOM: 7 Wall Balls 10/6

FREITAG 23/12/2022


CROSSFIT


STRENGTH


Bench Press

4 x 8-10

*Superset with: 10-12 Inclined Reverse Flys


WORKOUT


’’12 Days of Christmas’’

For time…


1 Deadlift 80/55

2 Burpees over the Bar

3 Wall Balls

4 T2B

5 Push Ups

6 Pull Ups

7 Box Jumps

8 KB-American Swings

9 Air Squats

10 Double Unders

11 HSPU´s

12 Devil Press 20/12,5


SAMSTAG 24/12/2022


HEILIG ABEND


REST DAY DES JAHRES

..oder free gym ;)


FROHE WEIHNACHTEN EUCH ALLEN <3


SONNTAG 25/12/2022


FREE GYM!


MONTAG 26/12/2022


FREE GYM!


DIENSTAG 27/12/2022

NORMALBETRIEB!

 
 
 

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